How to reduce belly fat in one week: 11 exercises to do

There’s nothing good about excess belly fat. Excess fat around the abdomen can have negative effects on your health and put you at risk of developing health problems. It can contribute to chronic diseases such as type 2 diabetes and heart disease. Although you cannot get rid of belly fat in 7 days, there are ways to reduce belly fat in a week. Several exercises, from planks to twists to crunch variations, can target your abdominals. Participating in physical activity is just one way to lose stubborn fat. To lose weight in a healthy and sustainable way, you also need to adjust your diet.

What is belly fat?

It refers to excess fat around a person’s abdomen. It is divided into:

1. Subcutaneous fat

“This is a soft, pinchable layer of fat that lies just under the skin of your stomach, but also your hips, thighs, and butt,” says fitness expert Yash Agarwal. You can easily feel it by poking your stomach with your finger. According to , about 90 percent of most people’s body fat is subcutaneous fat. Harvard Health Publishing.

2. Visceral fat

The remaining 10% is called visceral fat, which lies deep in the abdomen and surrounds organs such as the liver and intestines. Although it may only make up a small portion of your body’s fat, it can cause health problems. A 2008 study published in International Journal of Clinical Practicea strong association was found between abdominal obesity and the incidence of type 2 diabetes. Also, according to a 2008 report published by the United States, National Institutes of HealthWomen with too much fat around their waists have a higher risk of dying early from cancer and heart disease than women with smaller waistlines.

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Is it possible to reduce belly fat in one week?

Losing belly fat in just one week is a difficult goal, but it is possible to reduce bloating and water retention to some extent. However, it is unlikely that you will see significant fat loss in such a short period of time. “To lose excess fat around your belly, it’s important to stick to a long-term combination of healthy eating, exercise, and lifestyle changes,” say experts.

How to reduce belly fat in one week?

One of the most effective ways to reduce belly fat is by eating right and exercising. Try these 11 exercises to reduce belly fat. However, there is one thing you need to keep in mind. Before you start any abdominal weight loss exercises, be sure to warm up, says Agarwal.

1. Crunch

• Lie on your back with your knees bent and your hands behind your head.
• Raise your upper body and bring it closer to your knees.
• Return to starting position and repeat the procedure.

2. Reverse crunch

• To perform this variation of crunches, lie on your back with your knees bent at 90 degrees.
• Slowly lift your hips off the floor while bringing your knees toward your chest.
• Lower your hips slowly.

3. Plank

• To lose belly fat in a week, get into a forearm plank position.
• Keep your entire body in a straight line from your head to your heels.
• Engage your core and hold the pose for 20 to 30 seconds before starting again.

4. Climber

• To perform a mountain climber, you need to start in a plank position.
• Bring one knee closer to your chest and quickly switch legs.
• Continue to strengthen your core with this exercise and lose belly fat in one week.

5. Russian twist

• The first step to a Russian twist is to sit with your knees bent and leaning back slightly.
• Twist your torso from side to side, touch the floor on both sides, and repeat the same steps.

6. Bicycle crunch

• Lie on your back and place your hands behind your head to perform bicycle crunches.
• Raise one knee and bring the opposite elbow close to it.
• Alternate both sides, like pedaling a bicycle.

7. Leg raises

• This exercise, which involves lying on your back with your hands at your sides, will help you lose belly fat in a week.
• Raise your legs to a 90-degree angle and lower them slowly without touching the floor.

8. Burpees

• To perform burpees, start in a standing position.
• Lower your body into a squat and place your hands on the floor.
• Return to plank position.
• Do push-ups, bring your legs back up, and then jump.

9. Side plank

• Lie on your side, supporting your entire body with one forearm.
• Lift your hips off the floor while keeping your body straight.
• Hold the pose for 20 seconds, then switch sides.

10. High knee

• Stand straight and raise one knee toward your chest before switching.
• Switch at a fast pace to keep your heart rate up.

11. Flutter Kick

• To perform a flutter kick, lie on your back with your legs straight.
• Lift both feet slightly off the floor and alternately kick them up and down.

To reduce belly fat in a week, do these exercises regularly. “Start with two to three sets of each exercise, increasing the reps and duration as you build strength and endurance,” experts suggest. Combine high-intensity exercises like burpees with strength-oriented mountain climber movements like planks and crunches. When performing these exercises, be sure to take 30 to 60 seconds of rest between sets.

You can also focus on correct form to prevent injury and ensure effectiveness, and train your abdominal muscles with every exercise to maximize belly fat loss in one week.

What are other ways to reduce belly fat in a week?

In addition to these exercises, you can also:

• Reduce your consumption of sugar and ultra-processed processed foods by limiting sugary drinks, refined carbohydrates, and junk foods.
• Increase your protein intake as it helps with satiety, muscle repair, and fat loss.
• Eat more fiber-rich foods such as vegetables, fruits, and whole grains to aid digestion and reduce bloating.
• Make sure you stay hydrated, as water aids in digestion and helps metabolize fat stored in the body.
• Reducing or avoiding alcohol can help you lose belly fat in a week.

Excess belly fat can cause many health problems. Apart from intensive exercise, incorporate more daily movement, such as walking or taking the stairs. The most effective way to reduce belly fat in one week is to combine exercise with dietary and lifestyle changes.